Author: Jade

* Schedule for today, 3/15 is the following… 5:45 AM Class Cancelled 7:00 AM-1:00 PM Open Gym Evening Classes As Normal Please check Facebook for any changes ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 21 minute EMOTM: Movement 1 – 5/side Split Kneeling Single Arm Dumbbell Press Movement 2 – 5-10 Strict Pull-ups/Ring Rows Movement 3 – 10-15 V-Ups Pick reps and loading you can maintain for all 7 rounds of each movement. Split Press is opposite arm of the forward leg. 2) 4 rounds for Max Reps: 40 seconds Row/Bike/Ski 20 seconds Rest 40 seconds Box Jumps 24/20 20 seconds Rest 40 seconds Push-ups 20 seconds Rest Extra Work: 3) Crab Walk: Accumulate 500ft Emphasis on quality, not speed. 4) Hip…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1a) 2 Muscle Clean + Push Press: Every 1:00 x 5 sets Start around 60% of your 1RM. Build as heavy as deemed fit. Reset the bar on the floor between reps. 1b) Power Clean + Push Press: Every 1:00 x 5 sets Build upon your loading in 1a. Build as heavy as deemed fit. 1c) Clean and Jerk: Every 1:00 x 5 sets Continue to build upon your loading from 1b. All reps are Full Squat and Split Jerk. 1d) Clean Pull: 3 Reps Every 2:00 x 3 sets These should be done around 100% of your 1RM Clean. Build as deemed fit. Reset on the floor between reps. This should be…